The Ultimate Guide to Nutmeg Benefits and Health Properties
Explore nutmeg benefits for better digestion, improved sleep cycles, diabetes management, immunity, and enhanced brain function.
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Just think about it: “That joy you get when you come into a house and some good food is being prepared.” The fragrance of our Indian spices adds that extra touch of comfort to the environment.
Nutmeg is one of those spices that has been in our kitchens for centuries. Whether it’s kheer or biryani, we can’t help but ask for more because who wouldn’t?
However, many don’t realise that nutmeg benefits are more than those of the usual spice. Our land is blessed with a variety of herbs and spices that have therapeutic and medicinal properties; nutmeg is one of them.
This blog explores the health benefits of nutmeg and how it may impact our well-being.
About Nutmeg
Nutmeg is sourced from the seed or kernel of Myristica fragrans, known as the nutmeg tree [1].
It is an important component of garam masala and curry powder, a type of Indian spice mix most of us are familiar with.
Known as “jaiphal” in India, it is not just used for cooking but has been used in traditional remedies for conditions like [2]:
- Anxiety
- Nausea
- Stomach cramps
- Digestive issues
- Hypertension
- Rheumatism (joint pain)
But it doesn’t end here. Nutmeg herb benefits are rooted in the unique compounds that contribute to their medicinal uses.
Nutritional Profile
The advantage of nutmeg lies in its essential nutrients.
Additionally, exploring the jaiphal benefits can help you understand its overall health-promoting properties.
| Nutrient | Amount per 100g [3] |
| Energy | 463.67 calories |
| Protein | 6.30 g |
| Total Fat | 36.52 g |
| Carbohydrates | 27.64 g |
| Dietary Fibre | 11.99 g |
| Total MonoUnsaturatedFatty Acids(Healthy Fats) | 1637 mg |
| Total PolyUnsaturatedFatty Acids(Healthy Fats) | 379 mg |
| Vitamin B-6 | 0.10 mg |
Health Properties of Nutmeg
1. Promote Good Sleep [4]
Loss of sleep is one of the widely prevalent problems, which results in a number of health ailments, including lethargy, cardiac complaints, mood swings, and high blood pressure [5].
Nevertheless, jaiphal with milk benefits by promoting relaxation that may help enhance sleep quality.
The medical benefits of nutmeg, with the soothing properties of milk, may help the body produce serotonin, a chemical that regulates sleep and mood. When serotonin levels are balanced, it may become easier to fall asleep.
Insomnia affects millions globally, so it is time we go back to our roots and explore natural remedies, such as the benefits of nutmeg, and make certain lifestyle adjustments.
For instance, you can commit to an active lifestyle by exercising regularly, practising yoga, and eating a healthy, balanced diet.
Another thing that you should do is always look at what you have on your plate. Are all your nutrients appropriate and at the optimum level, including fibre?
It’s not just about meeting nutritional goals but fostering a sustainable, holistic approach to eating well. Therefore, the ‘My Meal Plan’ test from Aashirvaad shows if your meals add up to the necessary fibre intake and offer a diet plan that ensures a balanced nutritional level.
2. Antimicrobial Properties of Nutmeg [6]
Some natural effects of jaiphal include its potent ability to fight harmful microorganisms.
Such health properties of nutmeg may enhance our immunity and the body’s ability to combat infections. Eugenol in nutmeg favours antioxidant and antimicrobial properties by promoting the activities of various enzymes.
Jaiphal with milk benefits because of its compound, oleic acid, which is thought to have a healing effect on the body. Oleic acid plays an important role in the elimination of pathogens such as bacteria and fungi.
It improves the immune response by interfering with the system of macrophages, lymphocytes, and neutrophils. It may also aid wound healing, so adding it to your meals will be a boon [7].
3. Anti-inflammatory Properties of Nutmeg [8]
Anti-inflammatory activity is simply the capacity of some compounds to manage inflammation within the body.
Nutmeg contains essential oils, many of which have been reported to possess analgesic and anti-inflammatory properties. The essential oil and different extracts of aromatic plants have shown strong antimicrobial activity against a variety of fungi as well as bacteria.
There are many medical benefits of nutmeg, and some of its compounds are being studied to determine their possible role in helping with other metabolic conditions caused by chronic inflammation.
In many households and traditional practices, to reduce rheumatic pain and muscular pain of joints, nutmeg oil is used for local massage.
4. Diabetes Management by Nutmeg
The Jaiphal milk contains beta carotene, (15.37μg) which plays a prominent role in protecting our body cells and acts as an antioxidant.
Studies conducted also have mentioned that consuming foods rich in beta-carotene may also help manage the chances of developing type 2 diabetes in healthy people [9].
It is a known fact that A diet of high nutritional quality, becomes essential, to manage type 2 diabetes.
Among the various antioxidants and other diet components, β-carotene has been demonstrated to play a vital role in insulin resistance, and other factors linked to Diabetes Mellitus.
Some studies have shown that higher levels of beta-carotene in the blood are linked to lower insulin resistance. Additionally, it has antioxidant properties that may combat oxidative stress, a condition often caused by diabetes.
Overall, including more beta-carotene in the diet may support better lipid and carbohydrate metabolism, which is necessary for regulating healthy blood sugar levels [10].
Additionally, jaiphal is known to have antidiabetic and hypoglycemic (blood glucose lowering) properties [11].
The management of blood sugar levels does not lie in specific foods but in learning how your meals regulate them. Aashirvaad Sugar Release Control Atta, for instance, offers a unique grain mix of whole wheat flour, pulses, and legumes to provide a lower glycemic index. It may aid in regulating sugar release post meals to maintain healthy glucose levels.
5. Digestive Health
One of nutmeg’s benefits is its ability to help with digestion by stimulating the digestive fire to break down food [13].
Jaiphal is also good for stomach pain and may benefit females who experience nausea or vomiting during pregnancy [14].
It has been used in traditional Chinese and Indian medicine (Ayurveda) systems for a long time to help with digestive conditions. A mixture of jaiphal and honey has been used to help with gastritis, nausea, and indigestion [15].
While we know the jaiphal benefits, understanding your digestive health at a deeper level often requires more than just recognising individual remedies. The Aashirvaad Digestive Quotient Test is a way to quickly know the status of your digestive system.
In a span of two minutes, you will be able to see if you have dietary issues, such as fibre deficiency, that might be impacting your gut health.
6. Immune Support [18]
Lignans are natural compounds found in nutmeg. These lignans show immune-modulating properties and may assist in regulating our body’s natural defence mechanism, thereby helping to maintain our immune system.
They are also a good source of vitamins & Flavonoids which may help to boost immunity and reduce inflammation.
The active compounds in nutmeg may lower stress and regulate our immune cells, known as the T Cells keeping the body balanced, protected, and healthy.
Other Jaiphal Benefits [19]
- Jaiphal may help enhance memory and concentration and promote overall brain health.
- Rich in dietary fibre, manganese, thiamine, vitamin B6, folate, magnesium, and copper, the health benefits of nutmeg are essential for overall health.
- It is thought to help balance hormones, which is essential for maintaining overall health.
- Moreover, it may manage skin inflammation and redness because of its antioxidant and anti-inflammatory compounds, which are essential to skincare.
- Jaiphal’s antibacterial properties may help protect from oral pathogens that may cause dental cavities [21]. Eugenol, found in nutmeg, is used in dentistry to relieve tooth pain [22].
According to some traditional medicine systems in India and China, one of the nutmeg’s benefits is its potential to manage conditions related to the nervous system. It contains compounds that may stimulate the brain while providing calming effects [23].
The advantage of nutmeg extends to its soothing properties when used topically. Its oil is used to massage sore joints; it might help manage rheumatic and muscle pain [24].
Things to Consider
As discussed, nutmeg has many advantages but must be used properly. Jaiphal is harmless in moderate use, for instance, when used to prepare foods like pastries, cakes, or curries.
However, a high intake of this spice has been known to cause side effects such as a fast heart rate, nausea, vomiting, anxiety, or restlessness [25].
Studies have assessed that exceeding more than 5 grams of nutmeg might alter mood and other functions. [26].
Therefore, one should avoid consuming nutmeg as a recreational drug. While jaiphal can add flavour and posses potential health benefits when used appropriately, caution should be exercised to avoid overconsumption.
If you feel you are experiencing any symptoms after taking the spice, the best thing to do is consult a nutritionist.
Research on the medical benefits of nutmeg for different health conditions is still ongoing, so it is recommended not to take any nutmeg-based supplements without the supervision of a healthcare practitioner.
To enjoy nutmeg safely, it’s best to stick to small amounts and use it as a spice in your meals.
Final Thoughts
Nutmeg’s benefits go beyond its flavour, offering potential advantages for digestion, immunity, sleep, and different bodily functions.
The nutritional and medical benefits of nutmeg make it a spice worth including in one’s daily life.
You may enjoy it in multiple ways: stir it into hot milk, sprinkle it on your cereals or include it in dishes such as custards and milk puddings.
Freshly grated jaiphal has a richer aroma and flavour than pre-ground varieties, making it a good choice for both cooking and therapeutic uses. However, remember that jaiphal benefits lie in its mindful use.
FAQs
1. Why is nutmeg so important?
Nutmeg is a well-known versatile spice that can be used in cooking or as a medicine. They are commonly used to enhance the flavor of baked products, dairy products and sauces, as well as vegetable curries.
Besides tasting great, it has a lot of nutrients like vitamins A, C, and E, as well as important minerals like copper, calcium, and iron. Nutmeg’s essential oils contain natural compounds that may promote relaxation and improved overall health [27].
It is also known for its medicinal uses, such as helping with digestion, regulating blood pressure, enhancing mood, and even alleviating joint pain [28].
2. Is it okay to eat nutmeg every day?
Yes, but in moderation. The use of this spice might prove beneficial and offer several health benefits from its constant use in small portions. However, overconsumption may cause side effects like anxiety or restlessness [30], nausea, and vomiting [31]. Therefore, always use jaiphal in moderation to have maximum benefits, and people taking medications must consult a doctor before consuming it.
3. Is nutmeg good before bed?
Jaiphal with milk benefits sleep by promoting relaxation and aiding serotonin production [32]. This traditional remedy might be effective for enhancing sleep quality.
